DEADLIFT DAY
A:
Warm Up
3 rounds
20 Mountain Climber
10 Lunges
5 Up Down

Then,
3 rounds
5 35lbs barbell Good Morning
10 Ring Row
15 Lying Leg Raise

B: Deadlift (5 x 5 @ 5RM + 5-10%)

Round 0 warm up - 105lbs
Round 1 - 110.5lbs (added 1.25kg x 2)
Round 2 - 125lbs (added 10lbs x 2) *dismissed small plates
Round 3 - 5 - 147lbs (added 5kg x 2)

EH I HIT PR MUEHEHEHEHEHWHEHEHEHEHEHEHEH
Previous 1RM was 145lbs
Now 147lbs, ok improved! By 2lbs lol.
I wonder what’s my next 1RM 😂

C: Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 minutes
5 105lbs Deadlift (yellow plate) Rx: 185/125 Scaled: 135/85 lb
6 Burpee
7 T2B/Leg Raise
Superior = 12 rounds and above
Great = 10-11 rounds
Good = 8-10 rounds
Below 8 rounds = Work Harder!!!

Result: 7 rounds 😂 I think I had it hard in previous session

why so many warm up? For compound lifts like deadlift, squat, etc it's better to warm up with the movement itself. So if deadlifting, your warm up should primarily be deadlifts as well. Good opportunity to work on techniques and positioning.

QUICK-FIT METCON
A:
Warm up
3 rounds
20 High knee
20 Butt kicker
10 Up-down
10 sit up

QUICK-FIT
B: Metcon (Time)
6 rounds for time
200m Run/250m Row/500m Bike
10 Wall Ball 4 kg

Time cap: 17 minutes


METCON
C: Metcon (No Measure)
1 round, 4:00 stations, 1:00 rest between stations

S1: AMRAP - 10 Jump squat (3rounds), 30 10lbs Russian twist(Weighted)
S2: AMRAP - 10 Box Step Over, 20 V-up
S3: AMRAP - 10 Burpee, 30 Mountain climber
S4: AMRAP - 10 Box Step Over, 20 Laying leg raise
Result: all did 2 rounds

Oh, this program is published by my gym trainer, so... I just follow it
It's a class -- 10 people 1 session..
But for deadlift, before we really add the real weight, trainer often walk around and check our posture and then will push to our limits afterwards.

Can you suggest example? So I can incorporate in my workout, if I do on my own (solo time)

ATALANTA
A:
Warm Up
3 rounds
10 Burpees
10 Cossack Squat
10 12kg KB Swing
30 Jumping Jack

B: Metcon (Time)
ATALANTA - with a partner

For Time

Partner 1	Partner 2 (me)
1600m Run	1000m Run(Together)
75 Hand Release Push Up	75 Hand Release Push Up
200 Alternating Pistols	150 Goblet Squat 12 kg
50 Pull-Ups + 50 Ring Row	170 Ring Row
1600m Run	5000m Bike (Together)

Time Cap: 50 minutes


================================


Workout with scales reference:
*ATALANTA - with a partner
For Time
1600m Run / 2000m Row / 5000m Bike (Together)
100 Handstand Push-Ups/150 Hand Release Push Up
200 Alternating Pistols / 300 Goblet Squat 20/12 kg
300 Pull-Ups / 400 Ring Row
1600m Run / 2000m Row / 5000m Bike (Together)
Time Cap: 50 minutes

*Purely ATALANTA (from wodwell)
For Time
1 mile Run
100 Handstand Push-Ups
200 Alternating Pistols
300 Pull-Ups
1 mile Run

WORK UNTIL TIMES UP!
A:
Warm up
20-15
Air Squat
Jumping Jack
Sit up
Elbow Palm


QUICK-FIT
B: Metcon (Time)
5 rounds for time

Actual Rounds	Movement
3	10 7kg Slam Ball 15/10/7 kg
4	20 35lbs Plate G2O 35/25 lb (DB Snatch 22.5/15kg L+R=2)
3	30 Sit up (GHD sit up)

Time cap: 17 minutes


METCON
C: Metcon (No Measure)
2 rounds, 1:30 stations, :30 rest between stations, 1:00 rest between rounds

S1: 20 12kg American swing, 5 Burpees
S2: 20 Hang Leg Raise (T2B), 5 Burpees
S3: 30 Push up, 5 Burpees
S4: Max cal Bike/Row

STEP UP STEP DOWN
A:
Warm up
3 rounds
10 Air squat
10 Sit up
10 Alternating Lunges
10 Ring row

Then,
2 rounds
20 Cat-Camel
20 Thoracic twists Stretch
:30 Static Beast (Knee 1 inch away from ground)


B: Weighted Box Step Up (5 x 16 reps, Double DB 24"/20" AHAP)
10 Strict T2B/Leg raise after each sets
Round 1-3 using a pair of 10kg dumbbell
Round 4-5 using a pair of 12.5kg dumbbell (nearly died lol)

C: Metcon (Time)
3 rounds for time
10 C2B Pull up/Pull Up/Jumping Pull Up
10 Burpee Box Jump 24"/20"
15/12 Cal row/BikeErg or 12/9 cal Airbike

Time cap: 15 minutes

Murph Day

For Time 1hour
Scaled down to :
1 KM Run
100 Sit Ups
100 knees Push-Ups
100 Air Squats
1 KM Run

Full Murph

3km treadmill run

1km speed 6.2~6.6; inclination 0
1km speed 6.9; inclination 1
1km speed 6.5~7.1, inclination 2

God bless for the sweat 😂

Duration: 42 mins; whilst rest at every KM

This post has been edited by leah235: Dec 4 2020, 08:39 AM

4km treadmill slow run

inclination 0
1km speed 5 (warm up + drilling)
1km speed 5.5
1km speed 5.8
0.5km speed 6.5
0.5km speed 7

I shall learn to be patience in finishing the distance

Duration: 49 mins; it's suppose to be slow

This post has been edited by leah235: Dec 4 2020, 08:39 AM

6km run
Woh, look at the 40m elevation.





Ps:try to check flat route for 10km next week

Oh the workout gone too well.
Maybe should have change the KB weight.

Note:
B: 12Kg KB, did 50-30-20, Single Under
C: 1min for sit up/ air squats are 35reps

This post has been edited by leah235: Dec 9 2020, 08:22 AM

UPSIDE DOWN
A:
Warm Up
3 rounds
10 Push Up
8 Burpee
10 Sit Up
:30 Plank

Then,
3 rounds, with Barbell
5 Good Morning
4 Sots Press (squat still & push press behind neck)
5 SDHP (Sumo Deadlift High Pull)

B: Metcon (Weight)
4 5sets
8 HSPU/5 Wall Walk/ 2 x :30 Wall Walk Hold (against wall)
10 Double Dumbbell S2O Rx: 22.5/15 Scaled: 15/10 kg

C: Fran (Time)
21-15-9
46lbs Thrusters
Pull-ups/ring row
Time Cap: 13 minutes

KLSCM Virtual Run 2020

10KM - 1h32m





Ps: Final 2km dem desperate to reach finishing line lol, flat alllllll the way 😂

I wish can find flat route, every 600m - 800m with inclination is nasty 😛

Program
QUICK-FIT METCON
A:
Warm up
AMRAP x 6 minutes
5 Up Down
10 12kg KB Goblet Squat
5 Push Up Shoulder Tap
10 12kg KB Swing
Result 4 rounds


QUICK-FIT
B: Metcon (Time)
3 rounds for time
200m Run✅ / 250m Row / 500m Bike
10 Strict Leg Raise✅/Knee Raise (T2B)
15 16kg KB Swing 24/20/16/12 kg
20 4kg Wall Ball 9/6/4 kg (throw higher)

Time cap: 15 minutes
METCON
C: Metcon (No Measure)
1 round, 4:00 station, 1:00 rest between stations

S1: 100 Flutter Kick, 50 Air Squat, Max Plank
S2: 25 Box Jump/step up box, Max cal Row/Bike
S3: 50 V-Up, 30 Push Up, Max Plank
S4: 25 Box Jump/step up box, Max cal Row/Bike

QUICK-FIT METCON
A:
Warm up
3 rounds
10/8 cal Row/Bike
5 Burpee
10 Lunges
30 Mountain Climber

QUICK-FIT
B: Metcon (No Measure)
EMOM x 20 minutes
Min 1: Max Push Up 28-25-25-22-18
Min 2: Max 10kg DB Rack Squat (on shoulder) 25-20-20-18-13
Min 3: Max cal Row/Bike (Row 9-9-7-7-6 cal 900 power)
Min 4: Rest


METCON
C: Metcon (No Measure)
1 round, 3:00 stations, 1 minute rest between stations

S1: AMRAP (2 rounds) - 10 Single DB deadlift(Left) , 10 Single DB S2O(Left)
S2- 200m Run, Max Pull Up/ 30x Ring Row
S3- AMRAP (2 rounds) - 10 Single DB deadlift(Right), 10 Single DB S2O(Right)
S4- 200m Run, Max 25x Sit Up

Using 10kg dumbbell

show your progress

PARTNER OF 2
A:
Warm Up
3 rounds
10 12kg Goblet Squat
10 12kg KB High Pull
5 Up Down
5 Push Up Shoulder Tap

B: Metcon (Time)
Partner of 2
For Time

Movement	Partner 1	Partner 2 (me)
150 4kg Wall Ball 4kg	75x	75x
30 55 lbs Squat Clean	15x	15x
75 4kg Wall Ball	35x	40x
20 55lbs Squat Clean	10x clean	10x
35 4kg Wall Ball	20x	15x
10 55lbs Clean	5x	5x
100 85lbs Deadlift	50x	50x

Cash out : 800m Run (Together)

Full reference:
Partner of 2(3)
For Time
150(225) Wall Ball Rx: 9/6 Scaled: 6/4 kg
30(45) Squat Clean Rx: 155/95 Scaled: 135/75 lb 2x Scaled: 115/55 lb
75(102) Wall Ball
20(30) Squat Clean
35(54) Wall Ball
10(15) Clean
100(150) Deadlift Rx: 155/95 Scaled: 135/75 2x Scaled: 115/55 lb

Time cap: 40 minutes

Note: Deadlift please fix posture. Watch the butt/hip.

Cake Treadmill Run
1km pace 8
2 rounds
10x 15kg Standing Cable Woodchopper Left
10x 15kg Standing Cable Woodchopper Right

1km pace 9
3 rounds
10x 15kg Standing Cable Woodchopper Left
10x 15kg Standing Cable Woodchopper Right

20x 15kg Seated Cable Row


* First time using woodchopper & cable row
* Ate 2 slices of cake, garlic prawn pesto and macadamia milk
Awesome!



This post has been edited by leah235: Dec 22 2020, 08:26 AM

QUICK-FIT METCON
A:
Warm Up
3 rounds
10 10lbs Plate G2O 25/10 lb
20 Plate Jump
30 Mountain Climber

QUICK-FIT
B: Metcon (No Measure)
5 rounds for MAX Reps
1:00 Devil Press 22.5/17.5/12.5/7.5 kg
1:00 Wall Ball 9/6/4 kg
1:00 Sit Up
1:00 Rest

METCON
C: Metcon (No Measure)
2 rounds, 1:30 stations, 0:30 rest between stations

S1: MAX American Swing 24/20/16/12 kg
S2: MAX cal Row/Bike/Ski
S3: MAX DB Snatch 12.5kg
S4: MAX DU/SU/Plate Jump (Single Under✅]